The following are brief instructions for wrist fracture exercises:
- Prepare the equipment: Ensure you have a ball, a physiotherapy chair, and a resistance band. These can be found at most gyms or sports stores.
- Warm up: Start by warming up with light cardio for 5 minutes to get your muscles ready. This can be walking, jogging, cycling, or any activity that gets your heart rate up.
- Target exercises: For wrist fracture exercises, focus on exercises that target the wrist joint and surrounding muscles. Examples include:
- Ball circumference workout: This exercise helps to strengthen the muscles around the wrist joint, which can help in recovery after a fracture.
- Wrist extension and flexion: This exercise involves moving your wrist in different directions to strengthen the muscles connected to the joint.
- Wrist circles: This exercise helps to improve your wrist's flexibility and strength.
- Safety first: Make sure to perform these exercises under the guidance of a trained professional. They can help you avoid injury and ensure proper form to maximize results.
- Progression: As you become more comfortable with the exercises, gradually increase the difficulty by increasing the number of reps, the weight of the ball, or the duration of each set.
- Cool down: Finish your workout with a cool down to stretch your muscles and help prevent soreness. This can include gentle stretching or a short walk.
- Listen to your body: If you feel any pain during the exercises, stop immediately and seek medical advice. Your health is your priority, so don't push yourself too hard.
- Join a class: Consider joining a class or getting a personal trainer to ensure you're performing the exercises correctly and reducing the risk of injury.
Remember to always listen to your body and progress gradually to avoid injuries. With consistent practice and guidance from a trained professional, you can see improvements in flexibility, strength, and range of motion in no time
